If the injury is extremely painful, has involved trauma, or swells quickly, it might be worth a visit to the A & E department in case you have a fracture or dislocation and medical assistance.
Most injuries benefit from the early application of ice packs to help swelling and arnica to bring out any bruising, allowing quicker recovery. Resting, compressing and elevating the affected area can also help.
Different sports are inclined to cause different injuries. E.g. Skiers often suffer with haematomas (deep bruising) and groin strains. Footballers commonly suffer from ligament damage to the ankles or knees, torn hamstrings and cartilage problems. Aerobic dancers are prone to foot injury, shin splints and chronic calf problems. Racquet sport players and older runners are liable to suffer from achilles or calf tears. All conditions benefit from good advice and treatment, but some are best not treated immediately.
Our osteopaths, acupuncturist, sports massage and rehabilitation therapists at BOP may all be able to assist you to recover. It is best to call the practice to discuss your injury with one of the sports team to see who is best suited to help with your individual problems.
The initial aim of treatment is to reduce swelling and inflammation in the area. In the early stages this may require compression bandaging, but older fluid is best dispersed with massage treatments. Your recovery time can also be reduced by the use of various electrotherapy equipment, such as ultrasound. However, the most important treatment is the correct advice, and this will include exercises specific to your condition. The exercises necessary to promote recovery may be different for each activity and will change as you recover.
When you contact BOP with a back or neck problem any of the osteopaths, massage therapists or the acupuncturist here will be pleased to see you, but if you have a sports injury, ask the receptionist to get one of the sports team to call you.
Focus is on speeding recovery following injury or long term musculo-skeletal problems. It is suitable for sportspeople, recreational exercisers and less active people such as those who suffer repetitive strains from work.
For those people starting exercise and also for those trying to enhance exercise and performance. Pre-event work focuses on getting you ready for physical activity – whatever your level. The main objective is to optimise performance and prevent injury.
Focus is on speeding tissue recovery time following physical activity, it is essential if you are serious about looking after your body and your sport/gym work.
Find out about what to expect from your first visit to Broadwater Osteopathic Practice.
Simple breathing techniques can be used to help to calm both body and mind, giving us a bit of quiet, still time, to simply just ‘be’.
Why not start to practice breathing from your tummy and not from your upper chest.
The easiest way to do this is to sit, relaxed, in a quiet space with both feet on the floor. Place 1 hand on your chest and the other on your tummy.
As you breathe you want to feel both tummy and chest move, not just your chest.
Practice breathing in through your nose, out through your mouth, whilst feeling the movement in these 2 areas. No need to count, simply just feel.
You want to make sure you are really breathing into your tummy and not just lifting your ribs to get air in and out.
Another method to try is 6-6-6 breathing. This involves breathing in and breathing out through the nose, with the mouth closed.
The idea is to breathe in to the count of 6, then out to the count of 6. Then in for 6 and out for 6. Ideally with a total of 5 of these sets in a minute, but just start with the counting in for 6 then out for 6.
A final method, which may assist you to sleep, is 4-7-8 breathing. With this we breathe in for the count of 4, hold for the count of 7 and then breathe out for the count of 8. Again this is in and out through the nose.
Ideally do this type of breathing when you are going to bed, perhaps sitting in bed before sleep or lying down in bed.
Breathing is so important and never more so at this time. Try all of these methods and see how you go!
For more help, advice and treatments, call 01903 820206.
#bodymind #worthing #wellbeing #broadwaterosteopaths #broadwater #osteopath #osteopathy
